Baseline vs drift: a simple way to track your week
Most tracking systems fail because they ask you to track too much. The goal is not data. The goal is clarity.
A simpler framework is baseline vs drift.
Baseline is what “normal” looks like for you right now.
Drift is any meaningful departure from that baseline.
This approach works because it matches real life. Chronic conditions change. Your baseline shifts. You need a system that shifts with you.
Step 1: Define baseline in plain language
Baseline is not a perfect day. Baseline is your usual functional state.
Use this sentence:
“On most weeks, I can…”
Examples:
“On most weeks, I can work a full day if I pace my afternoon.”
“On most weeks, I wake up stiff but loosen up within an hour.”
“On most weeks, I can do light movement and still feel okay the next day.”
This becomes your anchor.
Step 2: Track drift with 3 signals
Pick only three signals that reliably tell you when things are changing.
Good candidates:
Sleep quality
Energy window
Pain/stiffness duration
Brain fog
GI stability
Heat tolerance
Recovery after activity
Write them like this:
Sleep: steady / slightly off / clearly off
Energy: normal / earlier drop / crash
Pain: usual / worse mornings / different pattern
Step 3: Add one line of context
Drift is easier to interpret with context. Add one line:
stress, travel, infection, cycle timing, workload, diet changes, missed meds
You don’t need to prove causality. You need to see patterns.
Step 4: Choose a response tier
This is where tracking becomes useful.
Tier 1: maintain (baseline is stable)
Tier 2: stabilize (early drift, reduce load 24–48h)
Tier 3: protect (clear drift, cancel nonessential, contact care team if needed)
The best outcome is catching drift at Tier 2.
Why this works
It reduces cognitive load.
It’s specific enough to be actionable.
It adapts as your baseline changes.
If you want help turning baseline vs drift into clear next steps, join Theme Health early access: /early-access.
